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Kids are finally getting back to school after almost 5 months off due to the Covid 19 Lockdown. After the stress of homeschooling this will be welcome news for many parents but getting your child back into a routine can be difficult especially after being out of sync for so long. However, the consistency of a routine is more important than ever to help your child feel secure during this uncertain time.
It’s a well-known fact that sleep quality affects cognitive performance and child development, giving parents a strong incentive to make sure their children are arriving into school each day ready to learn and socialise having had a great night’s sleep.
But just how much sleep does your child need? The National Sleep Foundation has revised their sleep recommendations to the following:
- Pre-schoolers Aged 3-5 years: 10-13 hours
- School Aged Children 6-13 years: 9-11 hours
- Teenagers 14-17 years: 8-10 hours
The NHS recommends that children create a relaxing wind-down routine that they can repeat every night at the same time to help them get in the frame of mind for sleep and rest:
- Having a warm (not hot) bath will help their body reach an ideal temperature for rest
- Dimming the lights will encourage your child’s body to produce the sleep hormone, melatonin; Darken the room with our BlocOut™ Blackout Blinds and use a night light instead to help them unwind and prepare for sleep
- Once they’re in bed, encourage your child to read quietly or listen to some relaxing music to relax the mind by distracting it
- Switch off Tablets, smartphones and TV’s for an hour before they go to sleep and try to keep their bedroom a screen-free zone
- Teenagers should avoid drinking caffeine, such as tea, coffee or energy drinks, particularly in the 4 hours before falling asleep
Your child’s bedroom should be conducive to sleep - dark, quiet and cool. Not only do our BlocOut™ Blackout Blinds offer unrivalled levels of darkness, they also provide heat regulation and noise reduction making them the perfect addition for any bedroom. They’re cordless and spring operated making them a child safe option as well as being available in a wide range of kids fabrics.